November 22, 2017 – 5 Day Weightlifting Program

A.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps

Aim for 3 heavy working sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps

(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)

B.
In 25 minutes, build to a 1-RM Clean + Front Squat + Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Clean Pull x 3 reps @ 95% of 1-RM Clean & Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Reverse Hyper x 15 reps @ 35% of Back Squat 1-RM

E.
Every 2:30, for 10 minutes (4 sets):
1-Arm DB Row x 8 reps each arm